Thus, in a set of let's say a 10RM, as you near the end (let's say you are on rep 7), pausing a few seconds before you perform rep 8 "Resets" the muscle firing sequence from Type II Muscle Fiber back to Type I.

That means, the overloading effect for Type IIA and IIB/X Muscle Fiber is minimized, at best.

Hypertrophy Set Solution

It appears the solution to insuring Metabolic Stress and Type IIA and IIB/X Muscle Fiber overloaded in a set is to push close to failure, if not failure.

Thanks Kenny. I have no patience to sit through an hour long podcast. I'll try to listen to a little of it.

_________________Stu Ward_________________Let thy food be thy medicine, and thy medicine be thy food.~HippocratesStrength is the adaptation that leads to all other adaptations that you really care about - Charles Staley_________________Thanks TimD

Wouldn't drop sets fall into this same category? There is the sudden loss of tension when changing the weight and momentarily racking the weight. (especially if you don't have two bro's doing the job for you).

Wouldn't drop sets fall into this same category? There is the sudden loss of tension when changing the weight and momentarily racking the weight. (especially if you don't have two bro's doing the job for you).

Inter-Repetition Rest

It appears that any rest between repetitions "Reset" the muscle firing sequence.

Back To Square One

If you have progressed to innervating the Type IIB/X Muscle Fiber in a movement, pausing to rest take the Type IIB/X out of the equation.

It appears that the pause basically take you back to eliciting Type I Muscle Fiber and then having to work you way back up to Type IIA and then IIB/X.

Drop Sets

With that information in mind, a Drop Set would definitely mean you end up starting all over again with Type I Muscle Fiber and working your back up.

By this logic, if someone wanted to use drop sets to train past failure, would they need to make sure they remove enough weight to do the amount of reps needed for specific adaptations? (e.g. If training for hypertrophy, remove enough weight during a drop set to get to ~8 reps? Training for power, remove enough weight during drop set to do 1 - 5 reps?)

If you're training for power, you wouldn't do drop sets. By the time you get to that level of fatigue your fast twitch muscles are out of play and you're working the slow twitch.

_________________Stu Ward_________________Let thy food be thy medicine, and thy medicine be thy food.~HippocratesStrength is the adaptation that leads to all other adaptations that you really care about - Charles Staley_________________Thanks TimD

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